super foods

Top Super Foods

Super Foods with super powers? Did you know that there is a group of foods that are considered the most nutritionally powerful when it comes to health, longevity and disease prevention. Every diet should contain these super healthy foods if possible on a daily basis. We know that there is a great drive these days towards natural this and free range that but what follows is a simple list of foods that detox the body and support the immune system. You may be surprised to find that most of them are everyday foods.




Visit my friend Sassy over at vegancoach.com to learn how to prepare many of the superfoods listed below.

Super Food

Serving Size

Nutritional Benefits

Broccoli

2 florets

Research has shown that if you eat broccoli or any other cruciferous vegetable everyday, you halve your risk of cancer. Broccoli is also an excellent source of vitamins C (more than double of an orange), Vit A, Beta Carotene, iron, calcium, folic acid, zinc and potassium. and Fiber.

Blueberries

1 cup

Blueberries are Super Foods and a part of foods that detox the body because they are rich in antioxidants and anti-inflammatory agents. They lower ther risk of heart disease and cancer. Blueberries are a good source of vitamin C and great for healthy skin. To get more Blueberries in your diet, add them to fruit salads or cereal, you can also drink blueberry juice but stick to unsweetened and as fresh as possible.

Chili Peppers

1 or more peppers
Read more about the Health Benefits of Cayenne Pepper

The heat source in chilis, capsaicin, is an antioxidant. Contains blood thinning properties to prevent strokes, lowers cholesterol, protects DNA against carcinogens, may stimulate release of endorphins ("natural high" chemicals)

Spinach

1 cup uncooked

Spinach contains lutein which prevents cataracts and blindnes in the elderly. Contains vitamins A and C, folic acid and magnesium which help control cancer, reduces heart disease and stroke risk, blocks free radicals and may help prevent osteoporosis. Add chopped spinach to your salads and stir-fry. Baby spinach is a lot sweeter than ordinary spinach.

Mushrooms

1/4 cup dried Shitakes or other exotic mushrooms

Contain beta-glucan, which stimulates immune system. Shitake, enoki, zhuling and reishi all have anti-cancer and antiviral properties.

Tomatoes

1 med. tomato

Contain lycopenes - an antioxidant more potent than vitamin C. Stimulates immune function and may slow degenerative diseases

Strawberries

1/2 cup

Contains ellagic acid, which contains anti-cancer properties

Papaya, Pineapple & Kiwi Fruit

one papaya,
1 cup pineapple,
1-2 kiwis

High amounts of enzymes that help combat everything from autoimmune diseases, allergies, and cancer.

Mangoes

1 mango

Contains bioflavonoids that aid the immune system

Citrus Fruits

1 lg. orange or equivalent

Contains vitamin C which helps your body fight cancers (lung, cervical, esophagus & stomach). Rich in bioflavonoids.

Apricots

3 fresh

Fresh apricots are high in beta-carotene. Also contains vitamin C and fiber.

Bananas

1 medium

Rich in magnesium (helps protect circulatory system), potassium and slowly-absorbed sugars. Good source of pectin (a soluble fiber). Prevents radical swings in blood sugar

Garlic

2-3 cloves fresh or
1 tsp. Garlic Powder

Garlic is a well known infection fighting super-food and often refered to as a natural anti-biotic as it contains allicin which is an anti-viral, anti-bacterial and anti-fungal substance. Regular consumption may also lower cholesterol and blood pressure. May contain chemicals capable of destroying cancer cells. In fact, garlic eaters have the lowest incedence of cancer.

Green Tea

1 cup

Green tea contains polyphenols, which may reduce heart disease, cancer and stroke risk

Beans

1 cup 4 times a week

This wonderful low GI super food is high in protein and complex carbohydrates but low in fat. Contains both soluble and insoluble fiber. Contains phytochemicals and protease inhibitors have been shown to keep normal cells from turning cancerous, so that may help prevent cancer. They are also known to lower cholesterol, fight heart disease and relieve hypertension

Soybeans & Tofu

4 ounces tofu or equivalent soy product

Lowers "bad" LDL cholesterol levels in bloodstream which reduces heart disease risk. Studies have shown that people who regularly eat soy products have reduced risk or lower rates of prostate, colon, lung, rectal and stomach cancers.

Salmon

3 ounces

Contains omega-3 oils to fight heart disease by preventing erratic heart rhythms. Contains calcium, magnesium, protein and B-vitamins.

Oats

1 cup oatmeal,
1-1/2 packets instant oatmeal, or
1-1/4 cup oat flakes cereal

Oat bran lowers cholesterol and blood pressure. May reduce risk of colon cancer. Oatmeal contains both soluble and insoluble fiber.



Watercress - Superfood for your salad

Cranberries Health Benefits - top of the list for foods that detox the body

Kiwi Fruit Facts - A great fruit to add to your detox diet

Super Foods in Raw Food Diet - For more information on why including Super Foods in a Raw Food Diet is a great way to improve and protect your health.

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